Please enable JavaScript.

Coggle requires JavaScript to display documents.

Health Triangle - Coggle Diagram

- - - - Factors that Cause a Downward Spiral
        
        Shame and Guilt
        
        Guilt is the feeling you get when you did something wrong or perceived you did something wrong.
        “I should not behave like this.”
        
        Shame on the other hand is the feeling you get when the way you identify yourself is wrong.
        “I should not be like this.”
        
        When we feel guilt or shame we are just punishing ourselves. This creates a continuous loop which contributes to the downward spiral.
        
        Feeling of loss
        
        Actual Loss
        Losses of someone or something of value that you can no longer touch, hear, or see. This could be the death of a family member or pet, theft, loss of work, deterioration, or destruction.
        
        Perceived Loss
        Is internal and identified only by the person experiencing it. Rejection from a friend creates a loss of confidence or change of status in a social group.
        
        Maturational Loss
        Losses from going through life from a normal developmental process. A stay-at-home mom may feel like she is getting old and missing out on her career, traveling, or just having fun.
        
        Situational Loss
        Loss occurring from unpredictable life events that usually create other losses. Divorce creates a loss of a spouse, home, financial assistance, less time with children, and so on.
        
        Necessary Loss
        Losses that are replaced by something different or better. Such as a child leaving home to go to college.
        
        Suppressed Emotions
        
        After a loss, you begin to experience negative feelings and emotions.
        “I don’t want to feel this way, I can’t let people see me like this, I don’t want others to think I am weak”
        
        instead of letting yourself feel, you just push those feelings out of your mind. Some of the ways you might do this are:
        
        exercising more than usual
        
        spending too much time on social media
        
        working long hours
        
        neglecting your relationships
        
        avoiding social engagements
        
        It is an emotion regulation strategy many people use when they don't have the capacity to deal with them directly.
        if you are pushing your emotions away all the time, it can lead to serious mental health issues later.
      - How to Recognize a Downward Spiral of Depression
        
        Triggers
        
        Stress
        Pressure from school or work can be overwhelming, also financial problems tend to increase that stress significantly
        
        Physical Illness or Injury
        An injury that prevents mobility or chronic illnesses can trigger a depression relapse
        
        Relationship Difficulties
        Relationships with your partner or family members can cause a lot of stress when problems occur
        
        Substance Abuse
        Many substances create a stimulant and depressive effect while a relapse from a substance addiction can trigger a sharp downward spiral
        
        Trauma, Grief, or Loss
        Grief or loss can be overwhelming due to the unexpected emotions you may experience
        
        Seasonal Changes
        The shift from longer sunny days in the summer to shorter darker days in winter can disturb your circadian rhythm and induce depressive-like symptoms
        
        One of the simplest ways to recognize your triggers is to journal after each time you experience
        
        Early Warning Signs
        
        feeling tired
        
        difficulty concentrating or focusing
        
        indecisions during your daily life
        
        always feeling tired or fatigued
        
        social withdrawal or loss of interest in activities
        
        dreading going back to work after a vacation
        
        irritability
        
        negative self-talk
        
        chronic stress
        
        altered sleeping patterns
        
        neglecting your self-care routine
        
        Window of tolerance
        optimal zone that allows you to deal with stress life will throw at you.
        
        Balanced and calm state of mind
        
        Feel relaxed and in control
        
        Able to function most effectively
        
        Able to take on any challenge life throws at you
        
        Recognize Your Window of Tolerance
        
        How to Manage Your Window of Tolerance
        
        Widen Your Window of Tolerance
        
        Practice Mindfulness
        
        1 more item...
        
        Increase Happiness
        
        1 more item...
        
        Reduce Shame
        
        1 more item...
        
        Build Resilience
        
        1 more item...
        
        Self-Regulate
        
        When you start to feel uncomfortable and have difficulty staying afloat, you can stop and take a moment.
        This gives you an opportunity to return back into your window of tolerance. When you’re not too far out of your window of tolerance, you have a better opportunity to self-regulate.
        
        3 more items...
        
        Coping Skills
        
        Emotion-based coping
        
        1 more item...
        
        Problem-based coping
        
        1 more item...
        
        Reversing the Downward Spiral
        
        Emergency Relief Kit
        
        Collection of physical objects, reminders, or activities to help you remain calm and alleviate some symptoms.
        
        journal
        
        healthy snack
        
        stress ball
        
        prewritten note or letter
        
        Self-Care Activities
        
        Think of activities you enjoy doing yourself and ones that you enjoy doing with friends and family. Make a list to have ready for when you need it.
        
        Increase Your Happiness Levels
        
        There are four happiness chemicals (dopamine, oxytocin, serotonin, and endorphins) known as DOSE
        
        Challenge Negative Thoughts
        
        negative thoughts distort your perception of reality and your thoughts begin to spiral negatively out of control.
        some examples of negative distortions you may experience:
        
        the world is always against you
        
        thinking the worst of every situation
        
        blaming everything wrong on yourself
        
        negatively labeling yourself
        
        You can challenge these negative thoughts by evaluating facts, modifying our internal dialogue, and refuting negative thoughts.
      - Reversing the Downward Spiral